Keeping your energy levels consistent and at adequate levels are the result of good eating, exercise habits and adequate rest. If you don't pay attention to any of these factors, your performance can suffer.

Diet

The content of your diet and amount of food (calories) you consume play a significant role in how you manage your energy. This is true for professional and amateur athletes alike; across all types of sports and activities. Having consistent energy from the fuel you choose gives an added edge to be able to score the winning goal, win the race, or just get you to the finish line with energy to spare. Your diet can be the difference between success and failure.

Research has shown that a diet containing less refined sugars and carbohydrate sources (low glycemic) is more effective at providing long-term and sustained energy, as opposed to a diet with a high content of refined sugars and over-processed grains. Combined with a good nutritional balance of protein and fat, this will assist in providing consistent and long-term energy before, during and after your workouts and athletic events.

Exercise Habits

To achieve optimum energy management, your exercise habits should play a prominent role in how you structure your diet. The type of sport you engage in, the intensity and duration of the activity, your level of fitness, the time of day, and how well rested you are – can play a role in your energy levels from day to day. It is important to monitor how you feel during activity and how different foods affect your energy levels.

Rest

Getting adequate rest isn’t always easy, especially when we struggle to balance busy schedules of work, workouts, family, and friends. Not getting adequate rest, both on and off the court, can negatively impact your performance and energy levels. Rest is not always only the form of sleep; but should also be considered between sprint drills, swim sets, or at the next mountain peak. It is important to listen to your body and take a break when needed. You will thank yourself and have the energy to perform at your best in the next challenge.